#1 Live Longer Weekly
Longevity tips from the best
I’m starting a new series called Live Longer Weekly.
The purpose is to help us all improve our health day by day, week by week.
In this series, I will curate practical tips on living a longevity lifestyle from some of the best longevity experts and practitioners in the world - Peter Attia, Rhonda Patrick, Bryan Johnson, Joe Rogan, and so on.
There is so much longevity and health content out there that it might be hard to follow it all and parse out what’s worth trying for yourself.
So, in this series, I’ll curate the best recent and timeless practical longevity tips for you. All the points will be focused on actions you can take today to move a step closer to optimizing your health and longevity.
Occasionally, I might include a point or two on fascinating research that is happening in the field of aging science and longevity.
Enough said, see it for yourself - below is the first edition of Live Longer Weekly!
#1 Peter Attia on how to optimally consume protein
“It is a delicate balance to get the right amount of amino acids into the muscle - you can’t have too much and you can’t have too little.”
You don’t want to waste your protein by turning it into glucose which would happen by too much or too little protein. Anything below 10-20gm of protein per serving is too little and anything above 50gm of protein per serving is too much - the liver takes the excess and turns into glucose.
For most people, the sweet spot of protein is 25-50gm per serving. And your body typically takes 1-2 hours to process this 1 serving of protein.
- LINK (starts at 6:18)
#2 Bryan Johnson reveals his workout routine
“I’m training to slow my speed of aging and maintain optimal health. It’s a very narrow goal”
The workout is 45-60 minutes in duration and he aims to achieve the following hours of intensity on a weekly basis:
- LINK
#3 Rhonda Patrick on high Omega-3 pregnancy diet for high IQ children
“Deficiency in the DHA omega-3 fatty acid during pregnancy results in poorly developed neurons and decreased synapses in the developing brain.
Pregnant women are often told to avoid high-mercury fish such as tuna and swordfish, but this leads many women to reduce their overall intake of all fish and seafood during pregnancy. That’s a mistake.
Tips for getting omega-3. Atlantic salmon, sockeye salmon, sardines are high in omega-3 and low on the mercury scale with about 2 micrograms of mercury per 4 ounces cooked.”
- LINK
#4 Wear Sunglasses for eye protection - Dr. Steven Dell on Peter Attia’s podcast
“The most common site of skin cancer is the lower [eye] lid. Sunglasses reduce the incidence of that..UV exposure also elevates age-related macular degeneration (eye disease that blurs central vision)..If your goal is longevity and to protect yourself from ocular senescence, it makes sense to protect yourself from UV light. I recommend my patients to wear sunglasses even on a cloudy day.”
- LINK (starts at 1:36:54)
#5 Sit on the floor more - Beth Lewis, Peter Attia’s fitness trainer
“One of the best ways to “open your hips” enough to sit comfortably on the floor 👉 practice sitting on the floor! Your body will let you know when and where to adjust to build the endurance to hang out for a bit.”
- LINK
If you think this was useful or have any other suggestions, I’d love to hear!
And if you found these curated tips helpful, please share them with a loved one.
In case you missed it, you can find more practical longevity tips on my recent post: My 2023 Longevity Protocol.
To living longer,
Week by week,